ImpiloDream

Kanjani ukulala imizuzu 5 futhi ukulala ubuthongo ubusuku?

ukuqwasha njalo kunomthelela ukuthuthukiswa ukukhathala okungamahlalakhona yomzimba, njengoba iphupho - kuphela indlela enamandla lulama. Ngenxa yokuswelakala njalo sokulala umuntu ubhekene ukuphazamiseka kwemizwa. Ukungalali ngokwanele ingenye nkinga ezinkulu abantu yesimanje. Kanjani ukulala emizuzwini engu-5? Yini okudingeka uyenze? Lemibuto enkingeni eziningi ukuhlupheka yokuqwasha.

Izimbangela izinkinga zokulala

Ukuze ukwazi ukuthi uzenza ukuzumeka, kufanele uqale ngokususa izimbangela izinkinga zokulala. Insomnia kungadalwa lezi zinkinga ezilandelayo:

  • izifo zenhliziyo;
  • indlala;
  • emizweni buhlungu;
  • izifo ezibangelwa amagciwane (umkhuhlane);
  • Ukucindezeleka emsebenzini;
  • ngenxa imithi;
  • khona ezintweni ezenzeka ngaphandle (umsindo).

Bangaki ukulala amahora udinga ukuba azizwe engcono?

Ochwepheshe ukutadisha isikhathi sokulala futhi izibalo zako ezisemqoka, bathi 8 amahora yobuthongo eliphezulu nokugcinwa ubuhle, ubusha kanye nempilo yomzimba. Ngaphezu kwalokho, umuntu ngamunye - i umzimba ngamanye: omunye udinga amahora 10 ukulala, omunye kuyoba okwanele amahora 5. Ngakho-ke kubalulekile ukunquma ukuthi singakanani isikhathi kuyadingeka ngawe uphumule ebusuku ukuzizwa shape.

Ngenxa yalokhu kukhona ngendlela lelula. Linda ngamaholide futhi uthole ukuthi singakanani isikhathi udinga ukulala ubusuku. Lesi yisikhathi omkhulu ukuba ulinge - asikho isidingo baphaphame alamu. Lolu lwazi kubaluleke kakhulu ukwakha akho ubuthongo. Ukunamathela ke, ungasawusebenzisi ukuze ezikudidayo phezu umbuzo indlela ngiyolala amaminithi awu 5.

Ukulala nangaphakathi

Kaningi kuyenzeka ukuthi ngisho nangemva wena baphuza amaconsi ambalwa valerian noma itiye Mint, ubuthongo ingahambi, futhi kubonakala sengathi ukuba babe hero of indaba "kanjani ukuba ukulala ebusuku ekhaya?". Yini okumelwe uyenze? nje ukuzumeka?

Ngokuvamile imbangela yokuqwasha njalo efihla ingaphakathi yakho. Ngakho-ke, ilungiselelo elihle ebhentshini elingaphansi isiqinisekiso ikhwalithi REM. Kuyaziwa ukuthi imibala iyashintsha iyaphupha ibe emaqaqasini nezinzwa ezolile, unciphise ukucindezeleka futhi nomphumela ozuzisayo ubuthongo.

Okunye okubalulekile a imfanelo eyinhloko, njengoba embhedeni. Lokhu kumele kube yindawo ukhululekile ukuba uphumule: umantilasi - imicamelo kanzima - mncane futhi okungcono nge ukugcwaliswa yamakhambi noma nokunye okufana nokolweni. Nelineni is hhayi Kunconywa ukusebenzisa usilika, ngoba kuphela mafilimu ethandwa nenhle, eqinisweni - is ngokuvumelana okulindele futhi ubangela ukuqwasha. Silk - material ezishelelayo amakhaza, ngawo akuyona into emnandi kakhulu uphumule, ikakhulukazi ngesikhathi ebusika. Sebenzisa of zemvelo ukotini zangaphansi, ngakho uyokwazi ukuvikela ubuthongo izinga.

Imithetho eyisisekelo REM

  1. Ukuzumeka okungenani amahora angu-8. Lokhu kuzoqinisekisa ukusungulwa kwezulu evamile futhi ubuthongo.
  2. Akufanele sikhathazeke ngokweqile ngenxa ukuqwasha - okuhlangenwe nakho kuyonezela ke.
  3. Iya ubuthongo , mhlawumbe ngaphambi kwamabili futhi ngesikhathi esifanayo.
  4. Ukuze ukuthuthukisa reflex wobuthongo udinga ubusuku ngabunye ukwenza okulandelayo isiko: sigqoka, ukuxubha amazinyo, ukulungiselela embhedeni.
  5. Ngaphambi kokulala udinga pholisa igumbi. Kuyaziwa ukuthi umoya opholile kanye nokuphumula cool egunjini kunomthelela ukuwa okusheshayo elele.
  6. Akufanele neze ulale esiswini esingenalutho, kodwa ukudla is hhayi Kunconywa. The best ingalali iphilisi - okungukuthi, Isimanga siwukuthi, amaswidi. Kodwa kufanele kudliwe ngokulinganisela, futhi maduze uthole isisindo esengeziwe kungaba njengoba isipho ukulala.
  7. Vivinya umzimba esebenzayo kufanele kube okungenani amahora angu-6 ngaphambi sokulala. It ekujabulisayo isimiso sezinzwa umsebenzi ikakhulukazi ngokomzimba. umzimba ekuseni futhi kufanele banganakwa.
  8. emicabangweni emihle kuphela neqhaza ekulweni ukuqwasha.
  9. imicamelo kokunethezeka, embhedeni, kanye nezinye izimfanelo of a ebhentshini elingaphansi. Uvolo amasokisi, uma kubanda, izingubo zangaphansi ukhululekile - konke ngenxa izinga ukuphumula.
  10. imisindo okungavamile (kakhulu "enomsindo" iwashi, umculo, umsakazo). Bona ukuphazamisa ubuchopho phila esenzweni. Uma ubuthongo bungehli ngenxa yomsindo emva kodonga noma iwindi, ungasebenzisa ama-headphone.

Kanjani ukulala emizuzwini engu-5? izincomo Key

Uma ukuqwasha libuhlungu ngoba ezinsukwini ezimbalwa ezedlule, sekuyisikhathi bahoxe kulo mzimba isimo. Ingabe unentshisekelo umbuzo indlela ngiyolala iminithi elingu-1? Qualitative REM kuzoqinisekisa bawuhloniphe ngokuqinile izincomo ezilandelayo:

  • Funda incwadi sokulala kuyisicefe noma ukubukela ibhayisikobho isidina.
  • Thatha okugeza ukuzola ne ukwengeza amaconsi ambalwa samafutha (ether) noma uLwandle Lukasawoti.
  • Phuza inkomishi noma ingilazi ubisi yogurt (yogurt) ngaphambi sokulala. Ngo imikhiqizo yobisi aqukethe tryptophan - acid acid egqugquzela ukukhiqizwa-serotonin. Lesi sakamuva, esikhundleni salokho, ephumula umzimba.
  • Kuyinto engathandeki ukuphuza utshwala ebusuku, ngoba kulimaza nobuthongo.
  • Qinisekisa ukungabi oluphelele ukukhanya. Lithinta ubuchopho, ayikuvumeli ukuba uphumule.

Zokupheka of imithi yendabuko sokulala enempilo

Abantu abaningi abaphethwe nokuqwasha, yebo, akanandaba umbuzo indlela ngiyolala ihora. Kunalokho, bafuna izindlela okuthembekile ungene ubuthongo obukhulu ezijulile. Kulokhu, zokupheka ingenqophileko of imithi yendabuko, okuyinto, esikhathini esifishane ukusiza ekuvuseleleni izindawo nokulala ngokwanele.

  • Bilisa isipuni Mint, engeza amaqabunga etiye uju oluncane, baphuza phambi sokulala.
  • Wabeka isicamelo eduze izimbali (i-lavender, chamomile, geranium, Mint).
  • Isipuni dill uthele amanzi abilayo (1 inkomishi) futhi sokunika amahora mayelana 2 ngaphambi sokulala isiphuzo.
  • Lungiselela tincture empandeni Artemisia: ababili wezipuni lezi izimpande (ochotshoziwe) ukugcizelela e 400 ml amanzi Akasekho 2 amahora ngaphambi sokulala isiphuzo.

Amasu kanye umzimba for REM

Ukuze sibhekane ukuqwasha zingasebenzisa amasu ezikhethekile noma umsebenzi. Zisitshela ukuthi alale imizuzu 5 yehle ku ukulala kahle ebusuku.

inqubo-Chinese yakhiwa izindlela imiphumela ku amaphuzu asebenzayo begazi, okubangela umuntu enezinkinga ezihambisana ukuqwasha, ahlale ngemuva. Ngokwesibonelo, kubalulekile ukuba ucindezele igebe phakathi amashiya imizuzwana engu-30. Indlela yesibili - ukuthi massaging ezindlebeni esifanayo ohlangothini ngokwewashi. Ungazama futhi xova izimbobo (mayelana 5 imizuzu nsuku zonke ngaphambi kokulala), okuyinto zitholakala esihlakaleni ohlangothini kwangaphakathi (okungukuthi, ithambo ophumile).

ukuphumula amasu kuhilela ukwenza ukuzivocavoca elula. Ngokwesibonelo, udinga ukuba alale ngomhlane, vala amehlo akho futhi uphumule. Khona - sengidonsa umoya bese uqala ukubuka imizwa yawo ezingxenyeni ezihlukahlukene zomzimba (kusukela izinyawo ekhanda). Bonisa kuyenziwa cishe imizuzu engu-5 nsuku zonke.

Ukuvimbela izinkinga zokulala

  • Olulahliwe izitsha elungisiwe ebusuku.
  • Akhishiwe kusukela iziphuzo imenyu, okuyinto zishukumisa, ukudla okunamafutha nokudla okune amaprotheni.
  • Ungafaki izingxoxo ngokomzwelo, musa ukubukela amabhayisikobho okuthakazelisayo futhi othakazelisayo ukufunda amabhuku ngaphambi kokulala. Futhi, ungachithi isikhathi esiningi phambi laptop.
  • Gwema ukulala emini, ngoba kungaba abe sina kwesithiyo ebusuku.

Kuphela indlela olunzulu lenkinga izinkinga zokulala, ukusetshenziswa izincomo ngenhla nokulandela imithetho kuzosiza ngokushesha ngokwanele ukuba sibhekane ngokuphumelelayo ukuqwasha. Gwema ukucindezeleka, ahole indlela yokuphila asebenzayo enempilo, funda uphumule kahle - bese usuke okuqinisekisiwe ubuthongo obumnandi!

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